Igoblet kettlebell squat

Abasubathi beCrossFit, ukuze bangahlushwa ukuzivocavoca okuyisidina njengokufa noma umshini wokucindezela u-Arnold ekuziqeqesheni, zama ukunezela njalo izinhlelo zabo Ngokungafani nokwakhiwa komzimba nokwakhiwa kwamandla, lapho kusetshenziswa khona izakhiwo ezifanayo zokuqeqesha unyaka nonyaka, kunezinhlelo nezinhlelo zokuzivocavoca ezingajwayelekile ngokuphelele eCrossFit ezenza ukuthi inqubo yokuqeqesha ithakazelise futhi ihluke. Enye yalezi zivivinyo zoqobo ezisetshenziswe ngesikhathi sokuzivocavoca kweCrossfitos inegama elingajwayelekile kakhulu - izigaxa zegobhu. Ziyini, ziyini izinzuzo zazo nokuthi inqubo efanele yokwenza lo msebenzi ibukeka kanjani - sizokutshela kule ndatshana.

Okokuqala udinga ukuqonda - kungani ama-squats abizwa nge-goblet? Konke kumayelana nokuhunyushwa okuqondile kwe- "cup", okungukuthi. ukuphakamisa amandla adonsela phansi wesimo esingapheli nesikhungo esidiliziwe. Kungenxa yalokhu ukuthi bathole ukuthandwa okuthile entshonalanga!

Izinzuzo zokuzivocavoca umzimba

Isikwele sogobolo kungukuvumelana phakathi kweklasikhi ejimini yakudala kanye nenqubo esezingeni eliphakeme kakhulu yokuphakamisa izinsimbi. Beza eCrossFit ngqo kusuka ezinhlelweni zokuqeqesha zokuphakamisa i-kettlebell.

Ama-squobs e-Goblet ane-kettlebell, ngokwesibonelo, anomphumela oyinkimbinkimbi futhi asondele kakhulu ezimweni zansuku zonke zokuphakamisa izinsimbi ezine-offset centre.

Yini inzuzo yezikwele ze-goblet kunezinye izinhlobo zokuzivocavoca?

• Ukuba khona komthwalo omile kuma-biceps, i-trapezium nemisipha ebanzi.
• Isisekelo esihle. Amalunga ahileleke kakhulu ahlinzeka ngokuzuza okungaphezulu kwe-testosterone, ngakho-ke ukukhula komzimba kwe-muscle.
• Amandla okuthuthukisa ukukhuthazela kwamandla ngenxa yemininingwane yokusebenza.
• Ububanzi obukhulu bokugcwaliseka. Ngenxa yalokhu, ama-quads nemisipha ekhazimulayo kusetshenzelwa kujule kakhulu, futhi okubaluleke kakhulu kulawo ma-engeli angavamile ukusebenza kuwo.

Ngaphezu kwalokho, isivinini esikhulu sokuvivinya umzimba, kuhlangene nenqubo eqinile kakhulu, asihlakuli ukukhuthazela kwamandla kuphela, kepha futhi nezinkomba zamandla wejubane. Ngenxa yalokhu, lesi sikwele asisebenzisi nje kuphela ukulungiselela i-squat ebucayi, noma ukuqeqeshwa kwengalo, kepha futhi nokuthuthukisa isivinini sokugijima.

Yimiphi imisipha esebenzayo?

Ngokukhishwa okulungile kwesikwele somqolo, cishe wonke amaqembu amakhulu emisipha ayabandakanyeka. Ikakhulu, lawa angamajoyinti ayisisekelo:

• ibhande lamahlombe;
• iqembu le-dorsal;
• amaqembu emilenze.

Ngenxa yalokhu kuba yinkimbinkimbi, ngokuhlangana ne-push-up elula evela phansi, lo msebenzi uyakwazi ukunikeza ukukhula okuqhubekayo kwawo wonke amaqembu emisipha isikhathi eside. Ngokwemvelo, njenganoma ikuphi okunye ukuzivocavoca okuyisisekelo, kudinga ukunwetshwa okwengeziwe ngezindlela zokuzihlukanisa ezenziwa kahle ngemuva kohlelo oluyisisekelo.

Ngokukhathala kwangaphambili kwemisipha - imvamisa akunakwenzeka ukufeza okujwayelekile kwezikwele ze-goblet ngenxa yomthwalo owandayo we-static emisipheni yomhlane ongezansi, ongaholela ekulimaleni kanye nokususwa okuncane komhlane ongezansi.

Amaqembu anjengezingalo ezingaphambili nalawo amise okwedayimane awaboniswa etafuleni, ngoba umthwalo okuwo awubalulekile.

Inqubo yokwenza

Ngakho-ke uwenza kanjani ama-goblet squats kahle? Naphezu kokubonakala kulula, lo msebenzi wokuqala unendlela eyinkimbinkimbi kunazo zonke. Ngaphandle kwalokho, ukusebenza kwayo kunciphile, futhi kuba buhlungu kakhulu.

Ngakho-ke, inqubo efanele yokwenza ama-goblet squats imi kanje:

1. Okokuqala, ukukhethwa kwe-projectile efanele kwenziwa. Okufanelekile, kubasubathi abasafufusa, lokhu kuyi-kettlebell engu-8-12 kg enesibambo esifushane.
2. Ngaphezu kwalokho, ukuthatha isikhundla sokuqala. Ukugcina ukuphambuka kungemuva emuva, udinga ukuphakamisa i-kettlebell ngezandla zombili ngokubamba okulinganiselwe ezingeni lesifuba bese ubamba i-projectile kulesi sikhundla.
3. Ngemuva kokuthi isikhundla se-kettlebell silungisiwe, udinga ukugoqa. Indlela ye-squat uqobo ilula ngokwedlulele - ifana ne-squat ejulile enokuphakama okukhulu komzimba emuva.
   

   

   © Mihai Blanaru - stock.adobe.com

4. Njengoba wehlele endaweni ephansi kunazo zonke, kuyadingeka ukwenza ukunyakaza okuningana okushisayo ngamasokisi ngenkathi kugcinwa ibhalansi.
5. Ngemuva kwalokho, siphakamisa umzimba ngenkathi sigcina ukuphambuka emuva emuva.

Ukuzivocavoca izincomo

Yimaphi amaphuzu abalulekile uma wenza lo msebenzi? Naka ama-nuances alandelayo:

• Okokuqala, lapho ufinyelela esigabeni esiphansi sokunyakaza kwe-amplitude kulolokuzivocavoca, kuyadingeka ukuthi ukhiphe ibhande langemuva emuva ngangokunokwenzeka. Ngaphandle kwalokho, iqolo elingezansi ngaphansi kwesikhungo samandla adonsela phansi lavezwa yimithwalo eyeqile.
• Okwesibili, bukela amadolo akho anyakaza. Futhi, ngenxa yomthwalo olungisiwe nendawo yonke yamandla adonsela phansi omzimba, ukunakekelwa kufanele kuthathwe ukugcina amadolo ehambelana nezinzwani. Noma ikuphi ukuchezuka kule trajectory kulimaza kakhulu amalunga.
• Ukuphefumula. Ngenxa yomthwalo omile, ukuphefumula okufanele kufanele kuhlolwe njalo. Ngokuyinhloko, phefumula kuphela lapho uphakamisa.

Okokulondolozwa kwamalunga amadolo - ukuvivinya umzimba kwenziwa ngejubane elisheshayo, kepha ngasikhathi sinye imilenze esehlangothini lamadolo ayivuleki ngokuphelele, kusala ukuthambekela okuncane okufika kuma-degree ama-5.

Kungcono ukusebenzisa i-belay kathathu lapho wenza ukuvivinya umzimba (ikakhulukazi ekuqaleni):

• ibhande lokuphakamisa izinsimbi - ukugcina imisipha yomhlane ongezansi;
• imichilo yokubamba i-kettlebell ngemisipha yezingalo - ngoba kwabaningi, umthwalo we-tuli ungaba ngokweqile ekuqaleni;
• amaphedi wamadolo namabhandeshi anwebekayo alungisa ijoyinti.

Iziphetho

Ngokukhuluma ngobuchwepheshe, i-goblet squat ingenye yezivivinyo ezinzima kakhulu eCrossFit. Vele kuyasebenza impela, kepha, ekuqaleni, kunconywa ngisho nabantu abaqeqeshiwe:

• sebenzisa izisindo ezincane ngesikhathi sokuqeqeshwa (ama-dumbbells nezisindo ezinesisindo esingama-8 kilogram);
• esigabeni sokuqala senqubo yokuqeqesha, yenza ama-squats ngaphandle kwesisindo;
• sebenza nomlingani wakho noma ngokuzimela phambi kwesibuko ukuze ulawule ukunemba kokuvivinya umzimba.

Futhi okubaluleke kakhulu - ngaphambi kokuba uqale ukwenza imfucuza yokugcotshwa, kungcono ukwazi kahle izivivinyo zakudala - ukukhukhumeza imilenze eqondile, ukugoqa nge-barbell esifubeni sakho, ne-barbell donsa ngokubamba okuncane esilevini.

Ngokubambisana, ngakunye kwalokhu kuvivinya umzimba kuzokuvumela ukuba ufunde kahle inqubo elungile emajoyintini afanele, futhi ulungiselele imisipha umthwalo olukhuni.

Bukela ividiyo: Pavel Tsatsouline on GTG, optimal rep count and rest duration for strength (Novemba 2024).